The Most Effective Way to Train Shoulders | Science Explained (12 Studies)
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- čas přidán 6. 06. 2017
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I edit all my videos myself using Final Cut Pro X only :) - Zábava
the fact alone that you read through so many studies to give us the best possible ways of training baffles me every time. i fully respect your work and am very thankful for your great guides. keep up the great work !
Well, it is his job, basically, and besides that it also benefits him, in the sense of learning how to train for hyperyrophy and strength optimally, and in the sense that he gains followers and ultimately, money from putting out such desirous information in this easily digested format...
Summary: Shoulder Press,Side Laterals & reverse pec dec
Some heros don't wear capes.
And 2-4 times a week!
07torresa training shoulders 4x a week? You really wanna fucked that muscle up
Theworld isimmense I do it 4x a week and i’m progressing alot more than i did when i did it 2-3x
Thanks man
Front delts - no need to isolate, but dumbbell presses are great
Side delts - lateral raise, reverse pec deck, upright rows (upright rows also for rear delts especially with wide grip. Keep elbows below shoulder level)
Rear delts - Reverse pec deck, incline lat pulldown, seated rows
Minimum - 8 sets per week
Optimal - 16-22 sets per week
you mean 16-22sets per delt part or the whole delts?
@@MommySlayer069 whole
Just came across your channel. THIS IS WHAT A FITNESS CHANNEL SHOULD BE. Brilliant work, focused on the science behind training instead of 'look how much i can lift' attitude is majority of other fitness videos/tutorials
AGREE!
He puts so much effort into his videos 👏👏👏
I think cardio science explained, or rest days science explained could work out nicely
yeah, like no cardio and eat heaps on your days off. lol jokes. I think that would depend on what lifting cycle your in like cutting, bulking or maintaining. for instance, if you're cutting, you should have cardio after most workouts, not a lot, because you're already calorie deficit so u don't want to go crazy, or bulking...nope. maybe walking to the fridge, cause you want to be around the 500 cal surplus mark and maintaining current size would be different again. big area, lots of research, long multiple videos. Dieting and the right amount of cardio is very much an individual outcome. Its not like one of these videos where you can activate a muscle by doing this (insert example). alot more info is required.
The upright row?
Jeff Cavaliere: *How dare you.*
shut up nerd
Jeff Cavaliere has entered the chat
lmao
I immediately thought of JC too, but JN did mention the impingement issue to be fair.
@John Kelly It's not only Jeff Cavalier that hates the upright row. From a health perspective it is not worth doing the upright row considering the risk, especially because there are other ways to target side delts. However, for a bodybuilder health is not the main focus, so they often still prefer doing this exercise.
5 years old and this video is still super helpful for a new lifter like myself. Thank Jeff!
Yeah such a good quality of video that it’s standing the test of time
Yeah his work was always incredible
YES to these vids man
Rob Lipsett you two should do a collab
YES COLLAB
Rob + James vid = pure gold boi
what can i do instead of reverse pec dec (theresn't pec dec machine in my gym
3:28 MASTER ROSHI
Jeff we are around the same age but I feel like you're my dad. That's how good your videos are
That's all
I’ve got to SAY! I myself have an exercise science degree and own training business and these videos are spot on. You’re doing a great service sending out factual information instead of most videos from other “trainers”. Keep it up!
Dumbbell shoulder press
Lean-away lateral raise
Dumbbell wide-grip upright row
8 sets per week - beginner
16-22 sets per week - advanced
But keep in mind that you must never apply that criterion to accessory muscles such as shoulders, biceps and triceps that you work on chest/back days as well.
Question, wouldn't that be missing some for the rear delts?
@@glamoc0000 not everyone has time to workout a single muscle every day man. I do chest,triceps, shoulders in one session
@@plateschaser45. replace upright row with pec deck for rear delts.
@@nothanks5520 I do all upper body one day all lower body other day abs with lower
My delts are growing just by watching this
I can see them, lol
I feel them
LMFITNESS 7 my dick too, is it normal?
LOL!
Are you sure that's called a delt? 🤣
6:13 ............i was just waiting for jeff cavaliere to pop up and stop the video
Haha, me too! Don't do upright rows if you value your shoulders for the long haul...
Just use e-z bar ;)
Also, when he is talking about internally rotating during lateral raises he says "As a single example, I have been using this cue for 11 years now and haven't run into any problems personally". As someone who works in a physio clinic I find this troubling because it shows a lack of understanding in how repetitive strain injuries work. Your shoulder can be completely fine for years until one day it isn't and now you're screwed because you spent the last several years impinging it. I see it and treat people for similar things every day.
Right, but he stressed that researchers do not encourage to do this exercise b/c there´s a significant risk of injury...he just mentioned he does it ´´on his own risk´´ and never noticed problem with that, but it´s not encouraging anyone to do, hence the advices he gave before. I avoid this exrcs bc I already had problems with both shoulders so I want to be as ´´gentle´´ as possible with it.
It only damages your shoulder if you use close grip, but if your grip is shoulder length, it won't damage your shoulder.
4 years later and I still find myself coming back to these videos for pointers! Thank you so much, Jeff!
The work you put into this blows my mind everytime. Thank you.
Not gonna lie, you could just be putting random pictures of graphs and text on the screen and I wouldn't have a clue 😂
true but if he does someone will catch it and hes fucked
or you could just look at his form and realize he doesn't know what hes talking bout
look at him then look at you.
Shut the fuck up mate
i look at him and see an advanced lifter on gear. i look at me and see a novice natty lifter. what of it?
"on gear" . . . ???????????
Damn bro, you dropped some serious knowledge in this video. Super high quality man...you are a beast!
I love how you get straight to your monologue🔥🔥
I love the way you fit in your personal beliefs into videos that are almost entirely scientific evidence. You're very clear about what is cited by a study and what are your personal anecdotes.
I always love the content Jeff! The hard work you put into editing and research is very appreciated and I love the advanced level of knowledge that you share
EXTREMELY QUALITY VIDEO! from the editing to the knowledge, all top quality! loved it!
3:28 master roshi training to defeat jiren
mhd alr he hit UI in the manga lmao
No real master Roshi would have had blood coming out of his nose, at the site of the girl's ass.
Looked like he had a pubic hair stuck in his tooth !
@Will Reply He's not evil though...
@@nvmffs 😂
I love that you include scientific studies. Thanks for sharing your knowledge!
Jeff this is awesome, as per usual! Love how thorough you are and how clearly you explain everything... the hand positioning in several of the exercises is super interesting.
Shouldve called it: "my favorite exercise at the moment is the crazy egyptian shoulder exercise"
Great vid as always
damn, the thought of saying clickbaity stuff out loud just made me realize how ridiculous it sounds lol
rather clickbait top notch videos than some bullcrap "GET ABS FAST" routine. by doing so you actually "force" people into the direction of their own well-being
Jeff Nippard shots fired at goohmah....nice!
It does, but you have a reputation of having informative videos despite the "clickbait" title, so keep it up brotha haha anyone who has watched your videos knows to expect some evidence to back up what you are saying
You have the references in the video description, you can check them and prove if it's fake
Thanks for all the extra info. Weightlifting all my life and still discovering new things. Front lateral raises were not a staple in my shoulder routine, at times I incorporated them in to hit the front delts from another angle, but will remove them from this point because of lesser front delt activation.
2:27 have a look at the flawless form when doing lateral raises
Whoa! That's the Spaz Flye.
@@ClarkPotter Maybe he is trying to do what Cavaliere said about leaning a bit forward and do an external rotation of the shoulder, thus preventing the problems from the internal rotation, and activating the mid shoulder muscle. Apparently he is failing..😅
@@filliposchat6528 hahahahahahaha
😂😂
Your content is hands down one of the most logical yet easy to understand videos I've ever watched! Wish nothing but the best for you and your channel.
Nathalia Duncan I don't think anything in this video for girls. what u learned?
wtf how can you say that you don't think anything in this video is for girls??? Did you SEE his gf in the vid training shoulders??? You don't think she follows the information on this video to train? This vid is for any human who wants to train shoulders more effectively.
Awesome video Jeff!
Yes
@@anewevisual8930.
I really appreciate how much time and research goes into these videos, I find them really informative and relevant. Keep up the amazing stuff Jeff 🙌
No ego and plenty of genuine information! Gives you everything you need to know without the look at me attitude. I like the simplicity thanks for a proper training video.
Fantastic work Jeff! I didn't know the reverse peck deck activated the side delts the most. I'll stop doing facepulls and do that instead.
Dude shut the fuck up stop spoiling the video jeez
No dude facepulls are way much better u can't stop doing them
Don't stop face pulls do them both!
carry on with the face pulls, not only do they target your rear delt but they also work your rotator cuffs to help combat any damage caused by internal rotation
@@astro6287 also rhomboids
*The most Anatomic, Scientific, Biomechanicly correct Shoulder video on the internet as per June 7th 2017*
Gino Brouwers
Thoroughly descriptive comment.
my sentiments exact
Gino Brouwers a total genious.These videos will be remembered on the bodybuilding community for years to come
Watch on high resolution screen and pause videos. :D
LOL just LOL
Dude, thank you for being humble. I get people showing off their bodies is one way to gather attention and boost confidence. Some people that do this also try to help. I like that you show in a logical perspective through thorough information and you at least use a lot of sources. Not just showing that "this is one way to get this, through my knowledge"
Y'all commenting on orange-top guy..
I'm more concerned about the guy on the left here 8:11
LMFAO..
😁😁
8:47 Wamen
Most underrated comment I’ve ever seen
time to get my shoulders to grow
I love watching these videos because I have an anatomy and physiology exam on muscles and insertions, origins and actions. This helps me study
Wow! Very good video. A lot of very good, science backed information. I appreciate the effort you put in to this.
This reminds me of Sebastian Fitness Solution's "Muscle Master Class", pumped to see good informative content back in the youtube fitness realm!
Jeff: "I'm assuming you train legs as well."
Every gym bro: "And I took that personally."
Thank you Jeff for your wisdom and insight. It has definitely taken my training to the next level 👍🏻
I absolutely love watching his videos. They are always full of information and little to no show-off. Keep up the good work brother!
Ha! He assumes we train legs... come on that's basically crossfit
Legs are necessary if you want to still be able to walk when you're 80
@@vlaicurabca6987 Yeah but you don't have to train them.
@@hendrong You don't have to train anything
@@albertabildtrup7660 bodybuilders should work on training their narcissistic brains
LOOOOOOOL XD
Love how in depth this is. Huge tip for people who are lacking rear delts. Get yourself on a dual Calle machine use the high pulley, left hand to the right pulley, right hand to the left, relax the scapular and traps extend or (protract) the shoulders and pull. It's 10X better than the reverse pec deck, my rear delts look insane after only a few months
Wait so arms are crossed with palms facing towards me? And then being downwards and across with elbows straight the whole time?
Love the citations! I appreciate the hard work you put in your videos!
You deserve a lot more subscribers than you have. These videos not only show exercises that can increase growth, they also show why it does through science and statistics.
Jeff,
Could u make a video about the scientific staples of stretching? Like freqeuncy etc..
Thx!
Great video as usual, Jeff! I'm actually training shoulders today so this came at a perfect time!
A little note, I couldn't help but get distracted by the guy in the orange shirt doing presses and "laterals".. He needs to watch this video. LOL.
Man you the only guy in the whole world to put out content(this video, push day, back day, calves, side delts and arms videos) THIS good.
This was so incredibly helpful and easy to follow. Many thanks for sharing all of this great information and demonstrations.
people overtrain front delts in general. they already take a beating from bench press
I agree!
If people overtrain the front delts already, why is a overheadpress required?
still need to grow your shoulders.. but the front delts dont need more volume than an overhead press.
many bodybuilders are doing overhead presses, front raises for high volume in addition to bench press which is where over training can happen
supimsatan bc you still need that compound movement with a the shoulder being the primary muscle group. No accessory work is needed for front delt and all accessory work should be for the rear and side delts.
This is why I normally work back and shoulders the same day, so I can work rear delts while doing back exercises, and at the end i start some specific side delts exercises. On these days I don´t do any front delts exercises, bc I leave it to the chest day, like doing bench press, upper chest trainning and stuff. So at the and I do no specific FD exs. at all (also to prevent any more shoulders injury, as I have SLAP on both shoulders :/ )
Who would dislike this video ... it is pure gold
Love your way of explanation. Keep making these stuffs...Thank you!!!
I just found this channel today, and love it. A lot of research involved
Hey Jeff.. Lots of love from India! I love your videos and the explanation you give
Can you perhaps do a video about abs and core too??
Thank you!
This makes me want to go train shoulders
Club Foreign do it
Just found your channel. I have to say that the way you back up everything you say with scientific evidence is amazing. You rock!
I think I ran into your videos before, at the moment of reconnecting I am taking my Fitness Training exam for ISSA and man, it's not easy. Your articulation and sourcing of the material is very useful in justifying your claims from all the bad, or just repetitive nonsense out there. I can't wait until I can finish this exam to check out more of your vids.
Without a doubt the best informative training channel on CZcams, love these science explained videos! Could you do one on the difference in training during a caloric surplus and deficit? Since you're loosing fat and not building muscle during a deficit, is there a difference in the volume required etc.
Thank you!
I plan to do more videos on nutritional science, but for now, I did do a full length interview on this exact topic: czcams.com/video/yC82cUi1Q00/video.html
Jeff Nippard Awesome, thank you! Keep up the great content 👌
It's funny the two most informative fitness youtubers are both named Jeff...
@@interdimensionalsteve8172 yeah, Jeff Seid is the other Jeff
@@nikolagvozdenovic940 LOL... no.
2:28 da fuq is that guy in the orange top doing!?
He’s doing a rear felt fly I guess but definitely looks strange lol
hahaha, I was wondering that myself
Bahahaha
@@adamfusco3479 lol thats not a rear delt fly, you have to actually bend over to activate the rear delts
Adam Darwish yea unless you’re using cables... obviously he wasn’t doing them right but I’m guessing that’s what his idea was 😂
Love the videos man! I recommend your page to all my training clients I work with. Keep it up!!
Excellent video. Thank you for the amazing content you put out!!! You’re my go to for training form and science based workouts!!
Thank you so much for these videos Jeff. By far my favorite series. It's so cool finally seeing factual science taking over the bodybuilding community
There was so much info this was brilliant. I think my brain is pre-adjusted to the slow info-less vlogging style of every other chicken and rice vlogger out there, so was worth the rewatch
truth. i plan on rewatching this a few more times.
Amazing video, great info and the angles of the camera are great! Thanks Jeff,👍👍
This is the best video on shoulder training I’ve ever seen. Thank you Jeff!
6:13 cavaliere will have your head for that.
6:34 That's Jeff's secret. Training with the Rock.
Jeff has perfect videos to watch during cardio so you can immediately use his advice after cardio for the weight training. Remember cardio sucks but we must do it 💪🏽
Just found your chanel. By far the best one I've come across since I started looking into this.
Who is this “et al” guy and why does he own all research
I think it's French word for "and colleagues," basically substituting the rostering of other cooperating researchers' names.
Darth Benedict “al” isn’t a French word
It's Latin, meaning "and others".
@@vinzchannel01
Thanks 🤦🏽♂️🤦🏽♂️🤦🏽♂️
Et al rearranged is teal. Teal is a colour. We need our eyes to see colour. Eye sounds like I. Information starts with an I. Research is done to find information. Thank me later.
This man is a bodybuilding genius. Love your videos Jeff. Always SUPER informative and ALWAYS learn something new from each and every one of your videos.
Thanks Jeff!! Looking forward to learning from your books!!
Wow thanks for the articles! I had no idea that the front deltoid was more activated than the lateral one in a vertical shoulder press exercise.
Jeff thanks for yet another great video shoulders has always been a weak point for me even though I'm a very strong overhead presser
keep up the good work!
we as your followers always look forward to more great content
ps physique is on fleek
appreciate it man!
Some of these older videos are incredible
The information you provided is of exceptional quality! Thank you for all the hard work :-)
Hey Im glad your doing your homework!..now all I got to do is show up..Thanks jeff!
Upright row = destroyed shoulders idc what you say, your glenohumeral joint was not designed for internal rotation with elevation. Period.
Then don't do them. Now run along.
@@bryanlylethomsen stfu. he's giving good advice
Bingo....He'll find out at 40 or so...50 for sure...
I've had two shoulder surgeries and I have minimal pain doing uprights with a rope on a low cable pulley
Nothing in your body was designed.
2:26 what is the dude in the background doing?
André K he is gonna tear his shoulder
minding his own business lol
😂😂😂😂
dumbell urlacher bad variation
So glad i found this channel. Keep up the great work man
Wow - lots of great info! Thanks for the in-depth video ...
7:54 the most stiff cable rows I've ever seen
When it's push day and Jeff drops a fire shoulder video 🙌🏻🙌🏻🙌🏻
Tyrion Lannister when its full body and jeff drops any video
Lannister. How's my boo khaleesi?
Best fitness channel on CZcams without a doubt. First started watching Jeff 5 years ago…the information is absolutely spot on. Scientific genius! Thanks Jeff you’re appreciated
I appreciate the scientific, anatomy-based workout--very informative and helpful!
"Another effective exercise for side delt activation is the upright row"
Jeff Cavaliere: R E A L S H I T?
yes, this exercise is terrible for your shoulder they say
@@Flafex Who says? AthleanX is a joke, he can't even tell internal rotation from scapula elevation
@@nvmffs LOL you're a joke my guy
@@starmorpheus I'm a certified MDT clinician my guy so the joke's on you
@@nvmffs So what? Where are your hundreds of videos, with concrete evidence to prove their validity? Or are you just using this as a way to inflate your ego
That's it, going back to the gym instantly to hit shoulders.
Wow this is a full information!! Thanks men! 👏🏾👏🏾💪🏿
Wow! This is good stuff that I didn’t even know these things!
Just something to point out, i've gotten shoulder labrum tears twice now doing seated / standing dumbell presses like that with my arms flared out to the side. I've found you're much less likely to tear around that part if you tuck your elbows a bit more inward and press like that.
That's because internal rotation is dangerous and can lead to shoulder impingement
Jeff Cavaliere wants to know your location
Why? Because this guy knows his shit?
nvmffs no because of the upright rows 😳
upright rows and the press elbow flaring
and internal rotation
He made the warning , some people have different skeletal structure so some are more risk to impingement compared to others . Side lateral raises and upright rows should be performed at lower weights while internally rotating and upright rows should be done correctly and not too narrow . :)
Jeff cavaliere is only interested in fake weights so Jeff n is fine
Very very nice video . you are well spoken,clear to the point no wasted time on this video. This was a great video.
Cracking video for those who need to concentrate on the rear delts for rehab purposes. Well presented, well explained and generally a sound video 👏👏
Be on point with the form here, shoulders are risky business....
Overhead pressing in the frontal plane without scapular elevation, lateral raises in the frontal plane with a semi-internally rotated humerus, upright rows and face pulls with a internally rotated humerus, the name of this video should be "The most effective way to ruin your shoulders".
Also, EMG doesn't say ANYTHING about how effective and exercise is for hypertrophy, take the ones were they have compared the EMG activity in the lats during vertical and horizontal pulling exercises as an example, they have showed similar EMG activity in the lats in both movements, but in a horizontal pulling movement the lats only gets taken through half of their range of motion (90° vs 180°), and something that research has shown clearly is that a great range of motion is one of the most important factors for hypertrophy.
I'm baffled by the amount of science and overall high quality of your videos. Amazing job!
You're a genius Jeff. Using empirical data to show what works best for most people when focusing on hypertrophy and training in general. 👍🙌